Why healthy food doesn't have to be blah

Healthy food gets a bad rap – images of dry, cardboard-like dishes devoid of any flavour spring to mind. But it doesn't have to be this way.

In fact, many of the world's greatest cuisines are made-up of healthy ingredients – think the flavour-boosting power of a bunch of fresh herbs, some dried spices or umami-boosting sauces like nam pla or soy.

Here are some options to up the health and the flavour at dinnertime.

Better-than-takeaway dinners

Step away from the app: you do not need to order-in to be able to scoff some of your favourite takeaway choices.

Stock up on Lite n' Easy's selection of healthy-twists on old faves instead – from Butter Chicken with zucchini and eggplant, to Beef Korma with green peas and cauliflower, and Thai Yellow Beef Curry with carrots and cauliflower.

Maryl-Ann Marshall, accredited practising dietitian and head of nutrition at Lite n' Easy, says the Butter Chicken is a particularly healthy alternative to the traditional kilojoule-dense and greasy takeaway curry. "You would never guess that the delicious sauce is based on eggplant!" she says.

Hot tip: Keep the kilojoule count low and the health kick high by throwing vegetables into the mix, even if it's not part of the classic recipe.

Guilt-free pub grub

You might not believe us when we say you can have a parmi without the post-parmi guilt, but you'd be wrong.

It doesn't have to be so unhealthy – and that's where Lite n' Easy's Chicken Parmigiana comes in. Lightly fried in minimal amounts of fat, it's served up with a heap of vegetables and potatoes on the side.

It's also packed with 32.6g of protein per serve, meaning it will keep you fuller for longer.

Hot tip: High-protein meals keep you satiated compared with high-carb meals, which can lead to sugar rushes.

No-binge comfort food

When you've had a rough day, all you want is some stodgy, cream-laced carbs at the end of it as a reward for all that toil, right?

It's pretty hard to replace creamy carbs with anything convincingly similar when trying to cook healthily at home, but Lite n' Easy hits the mark with their comfort food options – served up in realistic portion sizes, not massive ones.

The Beef Stroganoff packs a veggie punch, while the Spaghetti Bolognaise is delicious and filling. "It's a hearty meal with lean protein from beef mince and plenty of hidden vegetables in the form of tomatoes and onion," says Marshall.

Hot tip: Exercising portion control is all about meal prep. If you have your meals sorted in the freezer, there's no massive heap of seconds to reach for.

Junk food (without the junk)

Although we associate Mexican food with piles of cheese, hefty loads of rice and greasy, fried meat, it's not traditionally made that rich.

That's what has inspired Lite n' Easy Mexican options – their tasty Tortilla Stack and moreish Chicken Enchilada are full of fibre thanks to the beans and authentic tortilla bread, as well as good protein through oven-roasted chicken.

Hot tip: Sneak fibre into your meals with pulses, nuts and green veggies like broccoli to slow down digestion and help regulate the body's use of sugar.

Low-on-oil Asian feasts

Chinese food usually equals oiliness, but Lite n' Easy's healthy stir-fries are full of texture and flavour.

The Oriental Pork Noodles are packed with fresh cabbage, celery, broccolini, onion, carrot, choy sum and peas; the Sweet & Sour Chicken gets natural sweetness from healthy pineapple; and baby corn, capsicum, broccolini and carrot pimp up the Honey Soy Chicken, packing in more than two of your five serves of vegetables.

"Carrots, in particular, are super high in potassium, vitamin K1, antioxidants, fibre and, of course, beta carotene, which is great for your eyesight," says Marshall.

Hot tip: Craving sweetness in your food? Do it with fruit that pairs natural sugar with vitamins and minerals.